how to reduce back fat for female at home

How to Reduce Back Fat Naturally by Yoga | Home Remedies

 

Each one of us wishes for a body which can help us look better and enhance our personality. There are different sites where the fat deposition can be tricky and one may not understand how to get rid of it. One of them is the fat on the back. The areas where majority of the fat deposits are around the shoulder blades and on the waist (these are popularly known as love handles)

When there is more intake of food and lack of exercise the fat starts accumulating at these sites. It is only when you wear certain kinds of clothes or see you photograph you realise that you have gained extra fat. The body then requires proper toning.

Let us explore what are the reason for fat deposition on the back:

  • Lack of exercise
  • Sedentary lifestyle
  • Intake of high sodium and sugar food. These foods contribute to bloating of the body due to inflammation.
  • Certain kinds of clothes cause bulging of the back.
  • The way you sit is also very important. Any defect in posture can give fat on the back.
  • Genetic makeup like height plays a very important role.
  • Overall, the fat on the back can depend on height, weight gain, diet, exercise, and activity level.

 

Must Read: How to get rid of stubborn belly fat using simple Yoga Asana? 

The fat deposition on the back can really affect the confidence. One started to avoid wearing the clothes of their choice. The feel good factor is affected. Along with that the range of motion of hands also reduces.

Let us see what are the other side effects of gaining fat on the back:

  • Unnecessary pressure created on the back, affecting the spine and causing spinal discomfort.
  • The natural shock absorbing capacity and curvature of the spine reduces.
  • There are chances of slip disc or pinching of the disc.
  • Extreme lower back pain.
  • If the fat deposition is more than there is a fear of osteoarthritis.

 

Majority not the side effects are related to spine and cause of serious issues. Thus do not take the fat on the back lightly. Instead just work toward it.

Due to the structure of the body, the fat deposition is more seen in females. That doesn’t really mean Men don’t have it.

The best home remedy to reduce back fat is Yoga. There are many spot posture, as well as general posture which can be considered as yoga for fat on the back and love handles.

  • Dhanurasana:
  • Lie on your stomach on the mat.
  • Bend your legs from the knees and try to hold the toes of your feet.
  • Inhale and raise your legs and body upwards. Hold it for 4 counts.
  • Exhale and release the posture.
  • Come to the initial position.
  • Repeat this for 3 more times.
  • This is the best asana in Yoga to reduce back fat.
  • Shalabhasana:
  • Lie on your stomach on the mat.
  • Hands on the sides with palm facing downwards.
  • Legs should be stretched out.
  • Inhaling, raise your upper body as well as legs up. You can also simply raise your legs up and chin on the floor.
  • Make sure that knees do not bend
  • Balance the weight on the palms.
  • Hold it for 4 counts.
  • Exhale and release the posture.
  • Come to the initial position.
  • Repeat this for 3 more times.
  • Naukasana
  • Lie down on your back on the mat.
  • Legs should be stretched out.
  • Hands on the side of the body.
  • Inhale at the place and then exhaling lift your upper body as well as legs up in the air.
  • Hands should be stretched out in front of you parallel to each other.
  • Hold this for 6 counts.
  • Inhale and release the posture.
  • Come to the initial position.
  • Repeat this for 3 more times.

Learn More: Reduce arm fat- Yogic Tips

  • Trikonasana:
  • Stand straight on the mat.
  • Slowly make a gap of 3 to 4 feet in between to feet. Depending on your height.
  • Stretch the hands on the sides, palm facing downwards.
  • Turn the ankle of the right foot outwards to the right side and the ankle of the left foot inwards to the right.
  • Inhale and bend it to the right and try to touch the right foot with the right hand.
  • Left hand will be upwards in the air.
  • Hold it for 4 counts.
  • Exhale and come back to the Initial position.
  • Repeat the same on the left side.
  • Repeat the whole set for 3 more times
  • This particular asana in Yoga is for love handles.
  • Plank pose:
  • Lie down on the stomach.
  • Stretch the legs out.
  • Bend the elbows in such a way that palms are on the floor.
  • Make sure that shoulders and elbows are in one line.
  • Curl the toes to touch the floor.
  • Lift the whole body and maintain the weight on palms, elbows and toes.
  • Hold it for 15 seconds.
  • Gently release the posture.
  • Increase the time after regular practice.
  • Repeat it 3 times.

Alongside the physical fitness, one should also focus on intake of the food. The excess fat deposition takes place due to high caloric food. Try to avoid oily, carbohydrates rich food, and packaged food. This will have a great impact on the fat at the back and love handles.

Practice this set of asana to reduce the back fat at home especially for female candidates. You will never have a question on how to reduce back fat by yoga when you follow the above mentioned asana.

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